Anika Begay
It clears my mind. I feel mentally fresher after an ice bath. Getting changed and into the pool is often the hardest part, and getting out of the water with wet skin in contact with the cold air remains brutal. But on days when I push myself, my mood lifts. When I had one too many cocktails the night before, it definitely helped with my hangover.
I feel like it reduces the swelling. After an ice bath, my body tingles and I feel less bloated, as if it has reduced the inflammation. It’s great when I wake up a little groggy.
I make better choices. While I haven’t lost any weight from ice baths and haven’t noticed any improvement in my sleep, I am more aware of my overall health and well-being and have started making healthier choices.
How to get started
Although social media likes to emphasize the positives, cold water therapy, ice baths, scuba diving, and open water swimming should be approached with caution. The American Heart Association has warned that shocking the body with cold water could do more harm than good, while the British Heart Foundation recommends that people with heart conditions consult a doctor before submerging themselves in icy water. Be sure to consult your doctor before undertaking any type of cold water therapy, especially if you have heart problems. Children under 18 should also avoid ice baths.
Once you’re deemed fit enough, trying cold water therapy at home can be very cheap and easy, especially if you already have a bathtub. Simply fill your existing tub, add ice, and you’re ready to go. Why bother with an expensive plunge pool? It’s all about convenience, as a dedicated ice bath is ready when you are. If I had to think about setting up a cold bath before working out, I would never do it. Removing barriers is essential, especially if you’re doing something uncomfortable.
While you can buy a portable ice tub for under $100, you tend to get what you pay for. I’ve seen people use large plastic barrels, which work well to a point, but they don’t drain easily, aren’t particularly stable, and don’t do anything for your yard design. Cheap inflatable options can be stored, which is a plus, but they can also be prone to punctures and difficult to clean.
Cold plunge pools, like the ones tested here, come in a variety of shapes and sizes and are made of materials designed to be comfortable against the skin. Some have water inlets and outlets for easy filling and emptying, and covers to keep the water cleaner and free of bugs and wildlife when not in use.
If you’re serious about cold-dunking, there are premium models available with electric coolers (and heaters), as well as filtration systems to keep the water usable longer. Hydragun, Plunge, and Edge Theory Labs all sell for around $5,000, while Brass Monkey has a model that even makes its own ice.
Frequently Asked Questions About Cold Plunge Pools
How cold should I make the ice bath?
There’s no one-size-fits-all solution, as some people are naturally more tolerant of the cold than others. “Social media is full of people cutting up frozen lakes with saws, and it’s important not to let ego get in the way and make sure you’re using it safely and effectively,” says Laura Fullerton, CEO of Monk. “The more you deliberately expose yourself to the cold, the more confident and comfortable you’ll become in colder temperatures. But there’s no need to force yourself to get as cold as possible as quickly as possible: studies show you can still get a huge amount of benefits from warmer temperatures around 15 degrees Celsius (59 degrees F). People often go down to 1-3 degrees Celsius (33.8-37.4 degrees F), but I personally prefer to go down to around 6 degrees Celsius (42.8 degrees F).”
Why use cold water?
There are several reasons why finishing with cold water instead of hot is beneficial. “First, cold offers anti-inflammatory benefits because it constricts blood vessels, reduces blood flow, and minimizes inflammation and swelling,” says Lucie Cowan, master trainer at Third Space. “Cold can also slow nerve conduction, reducing pain and discomfort. This analgesic effect can be especially beneficial after strenuous activity. Finishing with cold also helps reduce muscle temperature, which can prevent muscle breakdown and speed recovery.”
What is the best time to take an ice bath?
You can maximize the benefits of an ice bath by soaking at specific times. “Try an ice bath for post-workout recovery or a hard workout within 30 minutes to two hours of exercising,” says Lucie Cowan. “Muscles are at their most inflamed during this time, and an ice bath can help reduce muscle pain, swelling and inflammation. The cold water helps constrict blood vessels, flush out waste products like lactic acid and reduce tissue breakdown. You can also use cold water to help relieve acute injuries, like sprains or strains, manage pain and reduce swelling, but it’s important to follow your doctor’s advice for specific injury treatments.’
How should I breathe during an ice bath?
“We often see ice baths paired with a fast, upper chest, hyperventilating breath work routine, but that puts extra stress on the nervous system,” says Jamie Clements of Breath Space. “It increases your heart rate and runs the risk of pushing you into stress, which can lead to hyperventilation. Ice baths typically create a pre-anticipated increase in heart rate, so why add fuel to the fire?”
When entering your immersion pool, it is important to go slowly and calmly. Jamie suggests trying the following technique: Before the ice: Two to five minutes of slow nasal breathing, with an emphasis on the length of the exhalation. Upon entry: Take a deep nasal breath and slowly exhale through your mouth as you enter. During the immersion: Inhale as slowly as possible through your nose and exhale through your mouth. If you can find comfort and calm in that breath, inhale slowly through your nose.
What should I do immediately after an ice bath?
“It’s great to let your body warm up naturally, whether it’s with some light exercise or a warm drink,” Fullerton says. “I would avoid using hot showers or saunas to warm up, because your metabolism will kick in and do the hard work of warming you up naturally. Let your body warm itself, and if you’re using your ice bath with a sauna for contrast therapy, always end it cold to get the most benefits.”
When to avoid an ice bath?
If you have an underlying medical condition, you should always consult your doctor before considering an ice bath. “Avoid an ice bath when you have a weakened immune system,” says Lucie Cowan. “With a cold or flu, your immune system is already working hard to fight off pathogens, and subjecting your body to the stress of cold immersion can potentially weaken your immune response, making it harder for your body to recover from the illness.
“Women may also want to avoid ice baths during menstruation, as the cold temperature may exacerbate the feeling of discomfort. Ice baths cause vasoconstriction, which could theoretically affect blood flow. Although there is no strong evidence to suggest that ice baths have a significant impact on menstrual flow, the potential for increased cramping and discomfort may make them less desirable during menstruation. Exposure to cold can also lead to temporary muscle stiffness, so an ice bath is not ideal immediately before performance or strenuous physical activity.”
